Self-massage, etc.

Can anyone give me a recommendation about a clear book or website on how to do self-massage?

Also, does anyone know where I can information on colonoscopy without anaesthetic or with conscious sedation? I am terrified of being put under. Those of you who know my appendectomy story know that I fight and flail when I'm under. The doctor keeps trying to insist on full anaesthesia, but it's an outpatient procedure. I have a hugely high pain threshold.